CrossFit Sonoma County - Santa Rosa

Ann

coachD — Tue, 05 Feb 2013 04:14:18 +0000

Contact us to schedule a trial class!

Martin Luther King Jr. Day

coachD — Mon, 21 Jan 2013 02:37:45 +0000

Mon. 1/21 is Martin Luther King Jr. Day! No morning classes. Noon... [Read more]

Fri. 12/28/12

coachD — Fri, 28 Dec 2012 15:16:28 +0000

Front Squat
10-3-3-3-1

Then

For total weight:
Hang Clean
21-15-9-6-3-1

“Stop smiling!”

Thurs. 12/27/12

coachD — Thu, 27 Dec 2012 03:59:20 +0000

2 Rounds for Reps:
2 minutes, Double Unders
2 minutes, Pistols
2 minutes, Box Jumps

Rest 2 minutes

2 Rounds for Reps:
2 minutes, Handstand Walk
2 minutes, One-Arm Push-Ups
2 minutes, Pull-Ups

Substitutions available for all movements, so don’t shy away due to handstands, pistols, and single arm push-ups!

Dangerous.

Friday 12/21/12

TriSarahTops — Fri, 21 Dec 2012 05:20:27 +0000

8 min AMRAP
8 Push Press (95/65)
8 Knees To Elbows

2 min rest

8 min AMRAP
15 KBS 53/35
10 KB Hang Snatch

2 min rest

2 min max Situps

Thurs. 12/20/12

coachD — Thu, 20 Dec 2012 04:46:24 +0000

Practice L-Holds
Accumulate 3 minutes total, on varying pieces of equipments
Then

Alternating Tabata (8 min):
Power Clean (135/95)
Mountain Climbers

9.75 feet

Wed. 12/19/12

coachD — Wed, 19 Dec 2012 06:16:07 +0000

Split Jerks
2-2-2-2-2-2-2
Alternate legs within each set!
Then
As many rounds as possible in 20 min:
Walking lunge 100 ft.
Max set of pull-ups
Long Jump 100 ft.
Score:
Pull-Ups – Long Jumps
Minimum of 5 Rounds
-20pts for each round below 5

A hybrid of flexibility, strength, and balance.

Tues. 12/18/12

coachD — Tue, 18 Dec 2012 07:16:37 +0000

Happy early birthday, Pam!
She’ll be too busy partying tomorrow…

Announce Dec.

coachD — Tue, 18 Dec 2012 00:03:46 +0000

Happy New Year! Contact us to schedule a free class!

Dec. 17 to Dec. 22

coachD — Mon, 17 Dec 2012 04:04:44 +0000

Have a Coach video you!

Challenge:
As Heavy as Possible:
1 Turkish Get-Up + Windmill

CrossFit Sonoma County
Leaders

Matt – 100 lbs

Samie – 50 lbs

CrossFit Petaluma
Leaders

Anne – 45 lbs